Veganuary is an increasingly popular event where those taking part try an animal-free, plant-based diet and lifestyle. It’s an honourable thing to try as it can help the environment and drive more sustainable business practices. However, as with any lifestyle and diet changes, there is a period of adjustment where you may need some additional support.

To help you if you’re taking part, here are some tips on ingredients to look out for, how to keep your energy up, and some easy food swaps you can try.

The Veganuary challenge is an opportunity to try new things, but your health and well-being are more important, so let’s get into it…

What is Veganuary?

Vegan + January = Veganuary. Yes, it’s challenging yourself to go vegan for the whole month of January to see if you experience any health benefits and could do it full-time. It also helps dismiss any myths or rumours you may have heard about the vegan lifestyle.

Veganuary has been around since 2014, and an estimated 600,000 people took part last year. On their website, they say the idea is to help people start “protecting the environment, preventing animal suffering, and improving the health of millions of people.” Considering the increased number of vegans (according to The Vegan Society), searches for ‘Vegan food near me’ and vegan products on the shelves, it’s fair to say they’ve had an impact.

The benefits of the vegan lifestyle

Going vegan is not easy. There are many ingredients in food, cosmetics, toiletries, and clothing which use animal by-products and parts, so it can be time-consuming. However, you may find the benefits worth it:

• The vegan diet is high-fibre and nutrient dense.
• The vegan diet is generally lower in sugar and calories.
• The vegan diet has fewer processed foods.
• The vegan diet is usually higher in minerals and vitamins.
• The vegan lifestyle uses more natural and organic products.
• The vegan lifestyle promotes sustainable business and manufacturing processes.
• The vegan lifestyle could lower the risk of heart disease, diabetes, and high blood pressure.

If you’re interested, here are some tips and things to consider throughout January to keep your body and mind healthy…

Ingredients to look out for

One of the main barriers to vegan living is the hidden animal-based ingredients in everyday items. As well as swearing off dairy, meat, fish, eggs, etc. You should look out for these on the packaging:

• Casein – A protein found in milk and typically used as a muscle supplement, as well as in baby powders and cheese making.
• Whey – A protein and additive found in milk commonly used in protein powders and cheese making.
• Lactose – A sugar found in milk used as a stabiliser and sweetener in many processed foods.
• Gelatin – A thickening and gelling agent made from animal collagen.
• Beeswax – A wax produced by bees that can be a lubricant, polish, used in cosmetics, candles and more.
• Carmine – A pigment made from insects.
• Isinglass – A kind of collagen derived from fish used as a preservative or a clarifying agent.
• L. Cysteine – Made from hair, feathers and hooves and acts as a preservative.

There are many more, but most vegan products are certified with official vegan logos from places like The Vegan Society to make it easier for you to decide. Although there are plenty of accidentally vegan products too – you can find lists of these online, and there is one on the PETA website too.

Simple and easy swaps

Vegan products are far easier to find than in previous days. As well as having a vegan logo on the packaging, many businesses are creating dedicated vegan areas in their shops and supermarkets for ease.

For toiletries – choose products which are sustainable and recyclable, like bamboo or paper cotton swabs, reusable cotton washcloths, natural shampoo bars, period pants or menstrual cups.

For household items – choose natural cleaning products like white vinegar, eco products or reusable cleaning cloths.

For foods – try plant-based milk over dairy, agave syrup over honey and Fairtrade dark chocolate over Milk chocolate.

Ways to boost your energy and nutrition levels

Our bodies get most of their iron and B12 from animal products – these are nutrients that help our brains function, and red blood cells form and move around, so when we are deficient in them, we often feel fatigued and have low energy.

To help keep your energy up and prevent tiredness and brain fog, it might be worth considering choosing things like fortified plant-based milk and cereals or taking vegan-friendly supplements. Products like these usually contain other beneficial nutrients as well, such as zinc, calcium and Vitamin D, which are harder to find in vegan foods.

If you’re unsure about making any lifestyle choices or are concerned about going over the recommended daily allowance for these nutrients, speak to your doctor for advice.

General Veganuary tips

1. You don’t have to go all in if you have a challenging month ahead. Try swapping out one meal for something vegan or choosing vegan hair or skincare for the month instead. Little and often is always one of the best ways to make changes like these.
2. Focus on sustainability. Oftentimes, natural, local-grown foods and small independent retailers are more likely to have sustainable, low-carbon and vegan-friendly produce, so consider shopping local, if nothing else.
3. Don’t be afraid of meat substitutes. They make easy swaps and are designed to be as close in texture and taste as possible to animal meat, so it’s a straightforward way to start.

Veganuary doesn’t have to be a trial, it can be full of interesting swaps and discoveries. Just make sure you make smart choices for your life and schedule, even if it’s just going for soy milk in your morning coffee.